I’m not talking about zombies, ghouls, and our favorite headless horseman here. This Halloween I’m more concerned with helping you survive the spell of sugary treats. Those bite-sized mini Milky Ways that start to scatter around the office look so tiny and innocent and how harmful could one handful of caramel kettle corn really be? While you may be on your own to make it past the hordes of candy-seeking adolescents ready to strike you down with their plastic costume axes, if it’s advice you seek on making it past All Hallows Eve unscathed by saturated fats and excess sugar, read on! First, let’s address the usual suspects and their average amount of damage so we get to know our enemies:5 pieces of mini individually wrapped Hershey’s (you know the culprit, he usually assumes the form of a baby Snickers, Milky Way, or if you’re really lucky a Kit Kat bar) 210 calories; 22g sugar; 7g saturated fat.2 cups of cinnamon kettle corn: 155 calories; 7g sugar; 1.5g saturated fat; 450g sodium.

1 serving (40g) of Candy corn: 140 calories (1 “personal” box usually contains around 250 calories)1 caramel apple: 300-650 calories; 32g sugar. Now, what kind of festive person would I be if I told you to avoid these must-have Halloween favorites altogether? As always, moderation is key. So while indulging in one of these items every once in awhile during the season is OK, the trick is to be aware of what they contain as “a handful of this and a piece of that” can quickly add up to an entire meal’s worth of calories, fat, and sugar. Now that we know what we’re facing, a few healthy Halloween treat alternatives below:1. Kettle corn: Wait, what, didn’t we just see this up there on the snack graveyard list? Yes. You can, in fact, read don’t panic. Kettle corn or popcorn is actually a great choice for a “naughty” snack. A few cups are low in calorie, low in fat, and typically low in sodium if you don’t load up on the salt. For flavoring put natural add-ons like cinnamon, nutmeg, or a small drizzle of caramel for something sweet instead of going for the hard caramel or chocolate which dries over the entire batch. 2. Ghoul-ash. Having a spooky themed party and need a main squeeze? I won’t play matchmaker (get your own dates) but this is a fun way to make an entrée with an apt name. The Hungarian classic is really just a stew and can be made with seasonal ingredients like pumpkin, squash, leftover turkey meat, and cranberries and is great for cold October (or November) nights. The pumpkin provides a whopping dose of fiber and can help lower LDL levels. For a fun flare simmer in some apple cider for an extra Fall flavor but watch the heavy hand, this will be high in sugar. 3. Caramel Apple Alternative: Warm baked apples in the oven (use granny smith for the same tart taste) and dust with cinnamon. 4. Pumpkin Puree Popcorn Balls Use low fat popcorn (or a popped rice) pumpkin puree, cinnamon, a few mini marshmallows, and some pecans and put these balls into cupcake cups then bake! (Leave out marshmallows for clean eating). The pecans here offer a high dose of manganese, which helps with brain function, and contain 3g of protein per ounce and a healthy dose of fiber as well.

At this point in the season you must be passing pumpkin stands every five feet on the sidewalk and have just a few weeks left to tolerate (and hopefully enjoy) the pumpkin spice phenomenon before the very word itself induces a gag reflex until next year. So let’s get to the nitty gritty and validate just why we do love pumpkin so much - turns out our little orange friend could very well be the next kale. 1. Pumpkin is high in fiber and has around 49 calories per cup. This means it can help maintain satiety and therefore aid in weight loss. 2. If you’re going to be doing some pumpkin carving this season save those seeds! If you bake those and eat them as a snack you could be helping to lower your LDL, which is the “bad cholesterol” as the seeds contain phytosterols. 3. Our fairytale princess’s carriage also contains beta-carotene, which has been linked to cancer prevention. This fall treat is also rich in the amino acid tryptophan, which helps in the production of serotonin, a mood regulator that can help aid in reducing stress levels. With all these great nutritional benefits, incorporating pumpkin into some of your favorite fall recipes should be an easy choice.How Do I Eat My Pumpkin? - Bake the pumpkin seeds with a bit of salt, pepper, and light olive oil.

- Use diced and roasted pumpkin chunks and throw these into a cold orzo pasta salad or whole grain salad of some kind.

- Use pureed pumpkin for a pumpkin carrot and ginger fall soup.

- Add pumpkin to a baked quiche for a more interesting filling or to give a green salad some more substance.For more information and health tips visit http://www.wildernutrition.com to read the rest of Alix’s articles and contact her.

If you haven’t noticed kale-centric options on your local restaurant menu lately you’re probably living either under a rock or in the middle of Idaho where regular people still eat burgers made from cows instead of grass fed organic bison, and fries are still being made from potatoes instead of being lightly baked in vegan oil that came straight from the mountains of Tibet. With all the crazy new health fads out there, Kale has certainly taken the nutritional world by storm as of late- so what’s the big deal? Is it really that good for you? And how can you get it not to taste like yesterday’s rubber boot? Keep reading for the breakdown.1. What is it?Kale is a leafy green belonging to the cruciferous family - our friends broccoli, cabbage, Brussel sprouts, and pretty much every other vegetable you hated before you cared about living past 30 and fitting into your spandex yoga pants are its siblings.2. ProsThis new kid of the produce block is being revered for its nutritional density and sheer concentration of health benefits which include a high source of vitamins A, C, and K and only approximately 30 calories per chopped cup. Why should you care? These antioxidant vitamins are associated with anti-cancer health benefits. Kale additionally contains compounds that help with eye health and its fiber levels help lower cholesterol. 3. Cons?- Kale is high in vitamin K, which can interfere with some medications such as those for blood clotting. - Kale can interfere with calcium absorption so mixing kale with a serving of dairy is not recommended. - The superpower vegetable has also recently been listed on the Environmental Working Group’s “Dirty Dozen Plus” list as one of the top crops commonly “contaminated with pesticides exceptionally toxic to the nervous system”. This doesn’t mean abandon kale now or else ye shall perish a certain death – but it does mean be more cognizant of how you prepare your food and opt for cooking your kale rather than eating it raw from the ground. See more on EGW here: http://www.ewg.org/foodnews/summary.php4. Recipes- Kale chips: chop into pieces, drizzle with olive oil, pepper, and a touch of salt then bake. (Throw on some cayenne pepper or spice of your choice for extra flare).- Put a twist on your spinach, cheese, and kale quiche and dice up sizeable pieces of kale to bake in as well.5. The Final VerdictWhile this newfound leafy green could certainly be classified as a passing fad enjoying its 15 minutes, we may see it linger on menus and grocery aisles for much longer than that. So if you’re looking for new ideas to kick-start your family’s health don't be afraid to reach for the kale assuming you’ll be classified with the rest of the Williamsburg crowd if you do. And if you don’t? There are plenty of non-toxic healthy vegetables out there waiting to be thrown into your dinner crockpot that have been sufficiently nourishing the body since before you could say ‘hipster’.

Inventing new homemade lunches for yourself or your kids that are both healthy AND interesting can get tiresome – here are a few ideas that fit a broad spectrum of categories you and your little lunch munchkins will likely fall into at least one of.For the refrigerator impairedWhether your office is in pre-start up mode sans mini-fridge or your kids are going to a 12 hour summer day camp (god bless those coffee-guzzling counselors), packing a lunch that has to last for hours off-ice can be a challenge.For healthy snack lunch options that require zero refrigeration try:

- Whole grain cold pasta salad with diced tomatoes, asparagus, hard-boiled eggs, and cold previously sautéed mushrooms/zucchini or personal vegetable preference. Spritz lemon zest and favorite herbs on top before throwing in that Tupperware!- PB, Banana, and honey drizzle sandwich squares. (sub in almond or cashew butter for those with peanut-allergies)For the health nutHigh in fiber, iron, and not a total Zzz-fest? Try: - Cold quinoa salad with a paradise twist: add diced pineapple, apples, pine nuts, chopped basil, and diced bell peppers tossed with an oil based vinaigrette (bonus: this can also be left out of the fridge for our fridge-less-fortunate audience members).For the growing boys and & mid-day feasters- Chicken parm. salad wrap. The key here: don’t let the lunch box be your barrier. The dinner and lunch meals kids (and you) love at home can easily be transported for leftovers at school or made into a wrap. Is your pre-teen son a fan of Mom’s famous chicken parm? Throw this diced cold into a spinach or whole wheat wrap with some spinach or leaf lettuce for a quick, easy, and new twist on the dish and a much more satisfying lunch than a bologna and American cheese sandwich.For the leftover loversYou’ve heard of the popular breakfast for dinner phenomenon, how about breakfast for lunch? Kids love French toast and pancakes at home and are big fans “dipping” (into Ketchup, into syrup, your expensive new watch into their finger paint) – so next time you are cooking up a batch of something good for Sunday brunch throw a few extras on the pan to put in the lunchbox for a cold daytime rendition. Sub in jam preserves instead of syrup on the side to make the favorite breakfast dish a healthier lunch-time treat.

Tips: make whole wheat or flaxseed fruit pancakes (blueberry or banana are great mix ins). For growing teens put a bit of peanut butter as a side for smearing instead of sugary syrup and cholesterol-laden butter.

5 Tips to stave off the 5pm Calorie Killers. 1. Seafood Swap. I love things dipped in batter as much as the next person but if you’re trying to be a little more health conscious trade the fried calamari for the half dozen oysters that frequently appear on happy hour menus. At only 40 calories per oyster and high in protein and iron, oysters are a consistently better choice than deep fried calamari that also usually comes served with heavy side dipping sauces like tartar and “some red concoction”. 2. Mexican Stand-Off A typical plate of nachos heaped sky high with cheese, sour cream, and pulled meats of varying delicious kinds that have been basking in salty sauces can send your cholesterol into overdrive. Instead opt for the appetizer size veggie or chicken quesadilla (but watch those toppings). A typical 8 inch flour tortilla with diced chicken or vegetables and shredded lettuce won’t set you back more than a few hundred calories if you opt for salsa or fresh pico de gallo as your topping instead of sour cream and guac. 3. Menu Keywords If you’re not sure exactly what to order or what will consist of a healthy vs. total calorie bomb snack (this can be trickier than it seems) look out for menu keywords that might tip you off. Generally avoid anything described as: fried, smothered, loaded, crispy, heaping, or crunchy. On the nice list: Baked, Seared, grilled, poached, steamed. Read the full article on eating healthy while eating out and menu keywords here. 4. Share. Decide in advance you’ll be sharing a few items with the group or your HH buddies and get the bill at the same time as your order so you aren’t tempted to keep ordering snacks as the cheap drinks flow. 5. Portion (and wallet) control. Most happy hour deals get you in the door by offering outrageously cheap deals on food to get you to pile on those $5 pints. Some places in NYC will even throw in whole free mini pizzas with every drink you order (thank you Crocodile lounge). Don’t let the lure of free food get the better of you. You may be a broke college student or typical New Yorker living on a budget but this isn’t World War Z and you don’t need to eat as much as possible in one sitting just because it’s half price. Keep in mind portion size consistent with your normal meal and instead of buying twice the amount for the same price do yourself a favor and eat a consistent portion while saving yourself some cash. If you’re more worried about over doing the heavy beer rather than the cheap eats order a water every time you order a drink - not only will this keep you hydrated and minimize your hangover at work the next day (don’t be that guy in sunglasses) but the water will help keep you full and deter over indulging. For more nutrition and health tips go to wildernutrition.com

5 No-Bake ideas to beat the heat. I rely on Seamlessweb as much as the next busy New Yorker, but we all know this usually isn’t the best option for a well rounded-healthy meal. If you’re trying to make a conscious effort to eat better but just don’t have the time, are pure lazy, or don’t want to turn the oven on in this 90 degree+ jungle weather we experience all summer long, try one of these no-bake ideas instead. 1. Entrée: Spicy Thai Tuna Wrap Who said tuna sandwiches were just for kids? Put an adult twist on yours during hot weather by mixing up a can of tuna with chopped cashews, carrots, scallions, add lettuce of your choice, your favorite hot sauce (a siracha base or peanut Thai ginger dressing works here) some chopped up celery or watercress, and wrap it all up in a whole wheat or basil infused wrap. 15 minutes or less, zero cooking required. If you can handle a can opener, you can handle this one. 2. Entrée: Chilled lime, cucumber, avocado and mixed bean soup.All you need is a blender and an hour to chill this one. Mix whatever ingredients you like (throw in cilantro, green onion, lemon zest etc. for taste) blend, stick in the refrigerator, and top with beans, salsas, or whatever grabs your interest. The protein and healthy fats from the beans and avocado in this will keep you satiated until dinner time.3. Entrée: Caprese Salad 3 WaysThis one’s always a refreshing summer starter, but to turn the classic Italian marriage between melt-in-your-mouth mozzarella and fresh heirloom tomatoes into a more substantial meal try: 1. Adding the core components into a mixed cold quinoa salad using mozzarella balls, cherry tomatoes, and diced basil leaves. 2. Serving cold pesto chicken on the plate as well – the pesto blends well with the other flavors and adds a more substantial element to the meal. 3. Serving the caprese as a cold whole grain pasta salad. (Add chopped walnuts for an element of texture and a dose of omega-3 fatty acids.)4. Dessert: TrifleThis layered and whipped classic English dessert only looks complicated but is deceptively easy to make. So if you have a summer party or brunch with the in-laws where you need to impress, whip one up while staying cool. Ingredients: Custard, layers of pound or angel food cake (I douse mine with brandy overnight which soaks into all the layers for an extra delicious kick), and layers of your favorite chopped fruit. Berries work well here or layer kiwi and pineapple for a tropical flare - avoid banana slices (these tend not to hold their structure well in this dessert). Top with whipped cream and orange zest or chocolate flakes for finishing touches! 5. Dessert: Ice Cream Smores Sandwiches For those on the extreme end of the lazy spectrum (you know who you are) these are a low-effort dessert that will keep you extra chilled on a hot day. Take your usual smores recipe and replace the hot marshmallows with marshmallow cream, adding a small scoop of Rockey Road ice cream in between the graham cracker and bittersweet chocolate layers for a messy and delicious summer twist on the campfire fave. For more summer nutrition ideas and health information is available at Alix’s website wildernutrition.com.

How to celebrate (a healthier) 4th of July Most of us are familiar with that extra bit of flab usually making its unwanted appearance around our middle right after Thanksgiving, Halloween, and any other all day food-centric holiday. The 4th of July is another of these opportunities to bask in the sun, grab beers from the cooler all day long, and mindlessly snack on chips, dip, and good ol’ barbeque. But as we ‘re lounging for hours, and hours, and hours, all that snacking starts to add up. So how can we avoid the typical pitfalls of over eating, and eating badly, that’s usually associated with Independence Day and general all day summer barbeques?1. Get a New SidekickA couple of popular dishes we usually see at the 4th gatherings are hearty sides like pasta and potato salads, and coleslaw. Most of these tend to be made with heavy mixing ingredients like mayonnaise and cream based sauces which are usually not only high in calorie content but are also laden with unhealthy saturated fats, high in cholesterol, and sometimes high in sodium as well. Instead of piling on heavy starch based sides, if you want a lighter more refreshing cold side dish that can be part of the main meal and is also safe to sit out on a barbeque table for an extended amount of time, here are a few tips on how to dress. (Salad only – please don’t use this information to spruce up that new expensive suit). Quinoa based salads (a grain-like seed) are gluten-free, have all 9 essential amino acids, and are also cholesterol free. Chop up whatever fresh vegetables your crew likes to add –cucumber, tomatoes, walnuts, even blueberries all go great in here. Quinoa doesn’t have an overwhelming taste on it’s own so it accepts a lot of different components nicely and is a base that’s going to give a lot flexibility to throw in whatever else your group has a penchant for. For dressings and seasonings: Choosing things like olive oil mixed with balsamic, a bit of fresh squeeze lemon mixed in, and using fresh all natural herbs and spices like cilantro, chives mint, parsley, basil, or maybe even some cayenne pepper if you like an extra kick all provide flavor without giving the dish the extra calories and fats. These are all flavorful herbs and spices that mix well with olive oil, adding a fresh and full taste without adding the need to overuse prepared, bottled sauces. 2. Down Size If you find yourself at a large gathering or potluck setting where there happens to be just too many delicious things to choose from, (apple pie, cheesecake brownie squares, fresh baked oatmeal macadamia cookies and you want me to choose?) it can be tempting to have everything and hard to decide what to sample. We often choose to try everything and think that by taking little bites of each item we’re saving ourselves from a total calorie bomb. Unfortunately, not so. The “one small bite of everything” mindset usually adds up to more calories and more mouthfuls than just one simple slice of pie would have been. It’s much more difficult to track our portion size this way. Instead, try picking just one or two things to have small portions of and leave it at that. As a general guideline, try to third the portion size of what you would normally take. If you find yourself in a setting where you’re at a sit down meal for the 4th with these large family style dishes, it’s best to designate the serving area as a secondary area away from where you’re actually eating so that if you want that second helping you consciously have to think about that and get up to get it rather than just sit there and continually graze while you’re enjoying everyone’s company just because the food is there in front of you. We can put on an entire second meal in calories and fat content in those “grazing” bites after we’ve already eaten an entire meal and appetizer course.

No, I’m not talking about an unsightly mouthful of metal à la Lil Wayne- I’m talking about that heavenly machine in your backyard that spits out delicious smoky tasting goodness during the summer. Now that it’s mid June we’re well on our way to summer BBQ season, especially as today is Father’s day and I know some of you out there are donning your king of the grill crown. The majority of us tend to stock hot dogs and hamburgers for the good ol’ group barbeque but a diet heavy in red meat can have increased nutritional disadvantages such as high cholesterol. The average American consumes almost twice the necessary intake of protein (56g for men, and 46g for women recommended, compared with 71-100g for men and 55-62g for women actually consumed). A diet that incorporates more fruits, vegetables, and lean meat alternatives can help lower your risk for heart disease and colorectal cancer. Some grill alternatives to the classic burger? As a self proclaimed carnivore this took me some getting used to too, so I by no means advise nixing the classic frank altogether, but try throwing some of these other options on the grill next time as well for a more interesting- and healthier- twist on the typical BBQ fare: 1. Grilled eggplant steak: high in fiber, water content, and low calorie this vegetarian option is lower in cholesterol, saturated fat, and calories than your usual grill choice. With a substantive texture you can put this one on a (whole grain) bun and still get the “burger” experience. 2. Grilled pineapple slices over chicken breast: Try this for a tropical twist that incorporates a serving of protein and fruit without your serving of saturated fat. 3. Salmon fillets: You’ll hear me recommend salmon more times than you can stand, and with good reason. High in the essential fatty acid omega-3’s as well as the B vitamins and Vitamin-D, this fish packs a nutrient-dense punch and is a stellar alternative to red meat. 4. Teriyaki Tofu: With a substantial consistency (purchase firm tofu), low sodium, and low calorie, this meat alternative is a great all around choice. Season with a carefully chosen teriyaki sauce and it pairs well with your grilled pineapple as well. 5. Tempeh: This patty made from soybeans is similar to a veggie burger, but these babies have the upper hand on tofu as they have a firmer texture and are often spiced and flavored on their own, unlike tofu which is bland and flavorless without your own seasoning efforts. You can still put this on a bun with all the fixins’ for a burger like feel. Tempeh is low fat and high protein.

Sweat it Out: How an Extra Spicy Summer can actually cool you down. Whoever said sweating wasn’t sexy hasn’t seen Ryan Gosling in his latest shirtless chick flick. If you like to live on the more daring 50 shades side of life like me then embrace the following snack suggestions as summer turns up the heat on us. Wait, you want us to eat more hot stuff while it already feels like Satan’s furnace outside? That’s exactly right. Spicy foods like your favorite Thai dishes laden with capsaicin-containing chili peppers are known for aiding in circulation- couple this with the raised temperature your body is experiencing from the elevated degrees outside and you’re fast on your way to a sweat session without ever entering the gym. So why am I telling you to eat things with “Ragin’-cajun” and “5 alarm-fire” in the title all summer long? Eating spicy foods raises your internal body temperature, causing you to sweat more. While it’s uncomfortably hot outside, eating hot foods helps raise your body temperature to meet the external air temperature and lessens the discrepancy between external and internal temperature, and the body will cool as your sweat evaporates. At this point you might be calling it quits – lady you want us to sweat even more while we already look like a bad scene from Survivor? Yes. Keep reading. The faster your body can sweat the faster you’re going to cool down - and stay cool. Those refreshing fro-yo treats and iced teas might feel good for a minute but they aren’t actually helping you stay refreshed. Why? When you opt for that ice cream bar it’s a quick fix but as it cools your body temperature rapidly your internal system responds by again raising your body’s internal temperature – making you even hotter and perpetuating the cycle. While it might sound uncomfortable, you’re better off grabbing a snack that stimulates sweating more- as the sweating will only last short term and you’ll stay cooler longer than you would if you went for that icy-pop. An added bonus? Hot snacks like capsicum peppers are also high in vitamin C and will do a better job of cooling you down than those boring old orange slices ever could. Embrace the summer heat in all sorts of ways -humidity is also great for hydrating the skin (hello free spa treatment just from being outside?). Give your skin an added boost by packing in a serving of carrots with that spicy dip (see list below) and you’ll be glowing like you just stepped out of a Turkish bathhouse, without the costly price tag. Carrots contain beta-carotene and just a half-cup per day can give your skin a natural rosy glow. As the temperatures kick into high gear over the next few months, get creative with your sweat-inducing snacks. You don't have to munch on a stack of jalapeno peppers for this to work. Instead, try incorporating some foods with spicy properties into dishes you might already be whipping up for that rooftop BBQ. There's a good chance you’ll be doling out some guac and chips (whole grain please!) for a group get together- throw in some red onions and chopped jalapenos into the guacamole or dip for a little extra flavor and sweat inducing kick. Afraid of running into your local Adonis at the soiree? Don't worry I’ve got you covered. Grab one of the iced drinks on the list below to help you achieve that smoldering look and you can offer him or her one to "cool" down. 1. Spicy Spritzer: You can still feel tropical while you get your sweat on. Try mixing cucumber, pineapple, green chili peppers, cayenne pepper, lime or lemon juice, and a dash of club soda together for a refreshing and zesty drink. 2. Give your Bloody Mary a reason to scream: Add in a few extra dashes of your favorite hot sauce (I like CaJohn’s Happy Beaver), some blended Jalapeno peppers, and a teaspoon of horseradish. This should wake you up on a Sunday morning! 3. Throw some sprinkles of cayenne pepper atop deviled eggs for your afternoon picnic. 4. Grilling up some Mexican on the deck? Fajitas or salsa are a great way to add in that extra kick. If you’re a hot sauce fan this is an easy way to take your spices up a notch and throw in some diced fresh chilis, chili powder, cilantro (contains low levels of capsaicin) or onions and fresh garlic to that taco sauce or salsa. If you’re going for a lighter fish taco and making a homemade white sauce just throw together some lemon juice and horseradish to achieve that kick. 5. Roast poblano peppers on the grill with garlic, onions and cilantro. 6. You might not think of regular old bell peppers as that hot but they still contain the circulation inducing property capsaicin- coring these and stuffing them with seafood, rice, or your favorite salad of choice is a nice summery meal option that won’t have the sweat pouring off your forehead if you really have a date to impress but will still give you that internal circulatory boost. *Disclaimer: While raising the heat in your food choices is a great way to “stay cool” it’s equally important to maintain proper hydration- remember that dewy skin? You don’t want to be that guy passing out on the subway platform. Just think of what falling onto a disease-heavy subway floor would do to your nicely humidified visage. Always remember to drink plenty of water with your extra spicy snacks- especially with anything alcoholic, as this will dehydrate the body more.

By now it’s likely become common knowledge to most of us that getting regular physical activity aids in lowering stress levels - not only in the short term, but that it also has a positive impact in helping lower overall stress long term. But, why? Regular exercise helps release endorphins - these are the neurotransmitters that account for that “feel good” feeling you’re likely familiar with after a work out, i.e., these are your body’s mood elevators. In addition, regular physical activity reduces the body’s release of the stress hormones cortisol and adrenaline. Not only is working out helping to lower your overall stress, add in a dose of fresh air and the Vitamin D from natural sunlight that helps regulate blood pressure (lowering stress and tension) and you’re on your way to total Zen. As it’s finally starting to warm up, what better way to get in your regular sweat session this month than taking it to the great outdoors? If you’re looking for some affordable, local fitness events to enjoy outdoors in NYC this May and June check out the list below: 1. Garrison Guided Hike A guided moderately paced 11- mile hike in the beautiful New York Hudson Highlands. When? May 25, 8:25AMCost? $3 plus train fare. http://www.clubfreetime.com/vieweventdetails.asp?ID=1643802. Doonya: Get in touch with your inner Indian princess – or prince. I’m a big fan of Hemalayaa’s Bollywood workouts- shaking your hips to a little Indian samba is a great way to let loose like an idiot while getting a workout. Why do it indoors on your DVD player when summer is fast upon us? Experience a live version on Saturday mornings outside on 23rd St. and the west side highway where Rohan leads the group. The $20 is well worth the hour-long workout. Shimmying to upbeat Indian dance tunes makes this feel less like exercise and more like goofing around with a bunch of friends. http://www.doonya.com/bollywood-dance-fitness-classes/nyc/3. Yoga Gives to St. Jude Kids Revive your body and soul on this Saturday in June by practicing some yoga for St. Jude Children’s Research hospital. (I’ll be there!) The hospital covers all costs for children with severe types of cancer and catastrophic illness so while you’re feeling great about rejuvenating your body you can also feel good about getting your karma back in whack.When? June 25th.Where? Kima Center for Physiotherapy and Wellness in Flatiron. Cost? Anything you want! This event is pay what you wish from $0 to sky’s the limit. Every dollar received goes straight to St. Jude Children’s Research Hospital. https://waystohelp.stjude.org/sjVPortal/public/event/page/displayEventPage.do?eventId=354321&programId=23524. Meet Up – Boot Camp in Central Park MeetUp has a ton of cheap or free groups regularly getting together for butt-kicking workouts- this one’s a great way to meet other fitness aficionados and take in the Spring scene unfolding at Central Park. Classes run around $10 and guarantee to have you sweating. http://www.meetup.com/NYBootCamp/5. Shape Up NYC ShapeUp NYC offers more free work out classes than you could probably attend in a week. Their outdoor options include Tai Chi, 5Ks, and a Central Park circuit as well as a variety of other awesome guided FREE outdoor workouts all in Manhattan or surrounding NYC locations every day of the week. http://www.nycgovparks.org/events/outdoor-fitness6. Boathouse Kayaking Row, row, row your boat all the way to better toned arms this summer. With locations all over the city and free kayak rental there’s no excuse to say no to this one. Just bring a reliable rowing partner or you’ll end up with free swimming lessons too!http://www.downtownboathouse.org/index.html

7. Bike Share Being introduced to NYC this month is the city’s new bike share program. For under $10 a day or varying levels of membership for weekly and monthly rates, you can cycle the city without having to shell out for a bike of your own. http://a841-tfpweb.nyc.gov/bikeshare/